What to eat for strong healthy hair and nails - Emily Skye

What to eat for strong healthy hair and nails

What to eat for strong healthy hair and nails

Sick of your hair breaking and your nails chipping? Want thick long hair and strong, reliable nails? Well, the problem might not be the hair products you are using or your moisturiser, it could be with your diet!

There are specific nutrients you need that not only help strengthen your nails and hair, but also add body and elasticity so that they can resist damage and stay looking shiny and healthy!

Here is a list of nutrients you need, and examples of foods in which you can find them:

Protein - The amino acids in protein are the building blocks of your whole body, your hair and nails included! So ensuring you have plenty of lean protein sources in your diet, such as fish, chicken, beef, tempeh, beans, nuts and seeds, will help you to keep your hair and nails strong and healthy.

Biotin - This water-soluble vitamin plays an important role in keeping your hair and nails strong and is found in foods such as eggs and whole grains.

Omega 3 Fatty Acids - Omega 3’s are essential for keeping your scalp and hair hydrated and preventing it from drying out and breaking. You can find omega 3’s in oily fish such as salmon, and also in avocados and walnuts.

Selenium & Zinc - These two minerals are important for keeping your scalp healthy, and promoting hair growth. They can be found in whole grains, nuts, and eggs.

Iron - A fairly common symptom of anaemia (iron deficiency) is brittle hair and hair loss. This is because iron plays an important role in transporting nutrients in the blood. So when your body is low in iron, there are not enough nutrients to support sufficient hair growth. Iron is found in red meat and dark green leafy vegetables.

Vitamin C - Is essential for the absorption of iron into the body, which makes it important for maintaining healthy hair and nails. Good sources of vitamin C include berries, citrus fruits, broccoli and sweet potato.

Vitamin A - One of the reasons we need vitamin A in our diet, is to assist in the body’s natural sebum production. Sebum is important for maintaining a healthy scalp as it works like a natural conditioner for your hair. Good sources of vitamin A include carrot, pumpkin and sweet potato.

Vitamin E - Vitamin E helps protect your hair and nails against sun damage. Nuts are an excellent source of vitamin E, so are spinach and avocados.

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